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By Priyanjana Pramanik, MSc. Nov 27 2023 Reviewed by Benedette Cuffari, M.Sc.

In a recent review in Food Science & Nutrition, researchers summarize current medical knowledge regarding the role of fruits, vegetables, spices, animal products, and other foods in strengthening the immune system.

Study:  Common foods for boosting human immunity: A review . Image Credit: Tatjana Baibakova / Shutterstock.com  Background

The human immune system protects the body from pathogenic invasion. Humans are born with innate immunity, with cells such as macrophages and neutrophils, while other forms of immunity, such as some types of white blood cells or lymphocyte cells, are acquired through exposure to pathogens.

A healthy diet is critical for maintaining and improving immunity. Immune cells require sufficient energy to function, while micro- and macronutrients maintain immune responses.

While the immunological function of specific nutrients such as vitamins, minerals, and fibers has been reviewed in previous studies, the immune benefits of specific food items have not been explored. Immune system and nutrition

In humans, the immune response is primarily derived from active immunity, in which antibodies are produced within the body. In addition to immune cells, other components of the immune system include physical barriers such as the skin, physiological barriers such as saliva and stomach acid, and complement proteins.

Antibodies or immunoglobulins, which are produced due to exposure to pathogens, include immunoglobulin A (IgA), IgD, IgE, IgG, and IgM. T- and B-lymphocytes, such as suppressor T-cells, killer T-cells, and helper T-cells, are instrumental in identifying, attacking, and eliminating pathogens. Organs like the spleen filter infections and abnormal cells in the blood, whereas glands can trap germs and other foreign materials. Related StoriesDiet and sedentary behavior influence adiposity in obese children, study findsContrary evidence: Mediterranean diet may not influence cholesterol levels, study suggestsVegan diet with soy significantly reduces hot flashes in postmenopausal women

Making healthy lifestyle choices such as consuming a nutritious diet, following a regular sleep schedule, minimizing stress, and avoiding unhealthy habits like smoking can strengthen immunity and reduce the likelihood of suffering from certain health conditions.

In addition to plant- and animal-based foods, water has an important role in boosting immunity. Staying hydrated keeps mucous membranes moist, cells oxygenated, and various systems functioning.

Toxins are carried to the kidneys and then the urinary tract before being expelled from the body, whereas dehydration could lead to their accumulation and subsequent illness. Drinking sufficient quantities of water can also prevent urinary tract infections by preventing the formation of kidney stones.

Inadequate consumption of nutrients can weaken the development of the immune system and render the body more vulnerable to allergies, infections, and chronic inflammation. This underlines the significance of adequate nutrition in the optimal functioning of the immune system.  Foods and nutrients that boost immunity

Citrus fruits like oranges and lemons are rich in vitamin C, which promotes the formation of lymphocytes, strengthens the body’s epithelial barriers, and functions as an antioxidant by reacting with free radicals, which can damage the immune system. Other beneficial compounds found in citrus fruits include selenium, dietary fibers, folic acid, and flavonoids, which are antioxidative and anti-inflammatory agents.

Papayas contain folic acid, retinol, riboflavin, thiamine, niacin, potassium, iron, fiber, and calcium. Carotenoids such as beta-carotene can be converted to vitamin A and strengthen the immune response, while retinoic acid promotes lymphocyte growth.

Kiwis also contain vitamin C, vitamin K, potassium, carotenoids, fibers, and antioxidants. Pomegranates have antiviral properties and can suppress germs such as Listeria, Clostridium, and Salmonella, while promoting healthy bacteria such as Lactobacillus and Bifidobacterium.

Indian gooseberries contain a powerful antioxidant called ellagic acid, while almonds are rich in vitamin E. Broccoli is rich in fiber and a number of antioxidants, as well as vitamins A, C, and E, phytochemicals such as polyphenols, minerals, and vitamins.

Ginger, in addition to being a promising immunomodulator, also enhances digestion and improves appetite, which can also be beneficial for the immune system. Garlic, turmeric, onion, mushrooms, and tea are also beneficial foods to include in regular diets for a healthier immune system. The role of animal-sourced foods (ASF)

An important characteristic of ASF is that they contain easily digestible and high-quality proteins, as well as essential amino acids and micronutrients. Prolactin, which is a hormone found in milk, promotes lymphocyte and thymocyte movement. Milk also contains immunoglobulins and whey proteins, which stimulate the synthesis of antibodies.

Yogurt is similar in composition to milk; however, calcium can be absorbed more easily from yogurt than milk. In addition to proteins, vitamins, and minerals, eggs contain choline, which breaks down an amino acid called homocysteine, which has been linked to cardiovascular disease. Conclusions

While medicine has a critical role to play in healing from health conditions, maintaining a nutritious diet provides a first line of defence against infection and illness. Incorporating whole foods and beneficial fruit, vegetables, dairy, and eggs can reduce the risk of developing various conditions and lessen their severity if they do occur. Journal reference: Singh, D.N., Bohra, J.S., Dubey, T.P., et al. (2023). Common foods for boosting human immunity: A review. Food Science & Nutrition. doi:10.1002/fsn3.3628,

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Fourteen children arrested on suspicion of manslaughter over Gateshead fire released on bail

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Fourteen children arrested on suspicion of manslaughter over Gateshead fire released on bail

All 14 children arrested on suspicion of manslaughter after a boy died in a fire have been released on police bail, officers said.

Layton Carr, 14, was found dead near the site of a fire at Fairfield industrial park in the Bill Quay area of Gateshead on Friday.

Northumbria Police said on Saturday that they had arrested 11 boys and three girls in connection with the incident.

In an update on Sunday, a Northumbria Police spokesman said: “All those arrested have since been released on police bail pending further inquiries.”

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Teenager dies in industrial estate fire

Firefighters raced to the industrial site shortly after 8pm on Friday, putting out the blaze a short time later.

Police then issued an appeal for Carr, who was believed to be in the area at that time.

In a statement on Saturday, the force said that “sadly, following searches, a body believed to be that of 14-year-old Layton Carr was located deceased inside the building”.

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David Thompson, headteacher of Hebburn Comprehensive School, where Layton was a pupil, said the school community was “heartbroken”.

Mr Thompson described him as a “valued and much-loved member of Year 9” and said he would be “greatly missed by everyone”.

He added that the school’s “sincere condolences” were with Layton’s family and that the community would “rally together to support one another through this tragedy”.

A fundraising page on GoFundMe has been set up to help Layton’s mother pay for funeral costs.

Pic: Gofundme
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Pic: Gofundme

Organiser Stephanie Simpson said: “The last thing Georgia needs to stress trying to pay for a funeral for her Boy Any donations will help thank you.”

One tribute in a Facebook post read: “Can’t believe I’m writing this my nephew RIP Layton 💔 forever 14 you’ll be a massive miss, thinking of my sister and 2 beautiful nieces right now.”

Detective Chief Inspector Louise Jenkins, of Northumbria Police, also said: “This is an extremely tragic incident where a boy has sadly lost his life.”

She added that the force’s “thoughts are with Layton’s family as they begin to attempt to process the loss of their loved one”.

They are working to establish “the full circumstances surrounding the incident” and officers will be in the area to “offer reassurance to the public”, she added.

A cordon remains in place at the site while police carry out enquiries.

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Football bodies could be forced to pay towards brain injury care costs of ex-players

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Football bodies could be forced to pay towards brain injury care costs of ex-players

Football bodies could be forced to pay towards the care costs of ex-players who have been diagnosed with brain conditions, under proposals set to be considered by MPs.

Campaigners are drafting amendments to the Football Governance Bill, which would treat conditions caused by heading balls as an “industrial injuries issue”.

The proposals seek to require the football industry to provide the necessary financial support.

Campaigners say existing support is not fit for purpose, including the Brain Health Fund which was set up with an initial £1m by the Professional Footballers’ Association (PFA), supported by the Premier League.

But the Premier League said the fund has supported 121 families with at-home adaptations and care home fees.

From England‘s 1966 World Cup-winning team, both Jack and Bobby Charlton died with dementia, as did Martin Peters, Ray Wilson and Nobby Stiles.

Neil Ruddock speaks to Sky's Rob Harris outside parliament
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Neil Ruddock speaks to Sky’s Rob Harris outside parliament

Ex-players, including former Liverpool defender Neil Ruddock, went to parliament last week to lobby MPs.

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Ruddock told Sky News he had joined campaigners “for the families who’ve gone through hell”.

“A professional footballer, greatest job in the world, but no one knew the dangers, and that’s scary,” he said.

“Every time someone heads a ball it’s got to be dangerous to you. You know, I used to head 100 balls a day in training. I didn’t realise that might affect my future.”

A study co-funded by the PFA and the Football Association (FA) in 2019 found footballers were three and a half times more likely to die of a neurodegenerative disease than members of the public of the same age.

‘In denial’

Among those calling on football authorities to contribute towards the care costs of ex-players who have gone on to develop conditions such as Alzheimer’s and dementia is Labour MP Chris Evans.

Mr Evans, who represents Caerphilly in South Wales, hopes to amend the Bill to establish a care and financial support scheme for ex-footballers and told a recent event in parliament that affected ex-players “deserve to be compensated”.

Greater Manchester Mayor Andy Burnham, who helped to draft the amendment, said the game was “in denial about the whole thing”.

Mr Burnham called for it to be seen as “an industrial injuries issue in the same way with mining”.

In January, David Beckham lent his support to calls for greater support for footballers affected by dementia.

One of the amendments says that “the industry rather than the public should bear the financial burden”.

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A spokesperson for the FA said it was taking a “leading role in reviewing and improving the safety of our game” and that it had “already taken many proactive steps to review and address potential risk factors”.

An English Football League spokesperson said it was “working closely with other football bodies” to ensure both professional and grassroots football are “as safe as it can be”.

The PFA and Premier League declined to comment.

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Terror arrests came in context of raised warnings about Iran, with ongoing chaos in its own backyard

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Terror arrests came in context of raised warnings about Iran, with ongoing chaos in its own backyard

These are two separate and unrelated investigations by counter-terror officers.

But the common thread is nationality – seven out of the eight people arrested are Iranian.

And that comes in the context of increased warnings from government and the security services about Iranian activity on British soil.

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Counter terror officers raid property

Last year, the director general of MI5, Ken McCallum, said his organisation and police had responded to 20 Iran-backed plots presenting potentially lethal threats to British citizens and UK residents since January 2022.

He linked that increase to the ongoing situation in Iran’s own backyard.

“As events unfold in the Middle East, we will give our fullest attention to the risk of an increase in – or a broadening of – Iranian state aggression in the UK,” he said.

The implication is that even as Iran grapples with a rapidly changing situation in its own region, having seen its proxies, Hezbollah in Lebanon and Hamas in Gaza, decimated and itself coming under Israeli attack, it may seek avenues further abroad.

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The government reiterated this warning only a few weeks ago, with security minister Dan Jarvis addressing parliament.

“The threat from Iran sits in a wider context of the growing, diversifying and evolving threat that the UK faces from malign activity by a number of states,” Jarvis said.

“The threat from states has become increasingly interconnected in nature, blurring the lines between: domestic and international; online and offline; and states and their proxies.

“Turning specifically to Iran, the regime has become increasingly emboldened, asserting itself more aggressively to advance their objectives and undermine ours.”

Read more:
Anybody working for Iran in UK must register or face jail, government announces

As part of that address, Jarvis highlighted the National Security Act 2023, which “criminalises assisting a foreign intelligence service”, among other things.

So it was notable that this was the act used in one of this weekend’s investigations.

The suspects were detained under section 27 of the same act, which allows police to arrest those suspected of being “involved in foreign power threat activity”.

Those powers are apparently being put to use.

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